BIGGER FASTER STRONGER

COMPONENTS OF FITNESS

These are the different parts of our total fitness

COMPONENTS OF FITNESS

What components of fitness would need to be improved for touch? Why would these fitness components be

important?

What activities could help improve these factors?

How often would you complete each activity?

ENERGY SYSTEMS

What are the 3 different energy systems the body uses to produce movement?

Which of these energy systems would you use during a touch game?

What methods of training would improve these energy systems?

METHODS OF TRAINING

What are methods of training? What methods of training would be useful

in a touch programme? What methods of training would seem

unnecessary as they wouldn’t be specific to the game?

PRINCIPLES OF TRAINING

Define principles of training What are the principles of training?

TRAINING PROGRAMMES

Based on your experiences with and knowledge of a range of principles and methods of training, analyse the attached training programme for a Netball player by completing the following on the worksheets provided:

2(a) Identify and describe at least 3 methods of training used in this training programme.

Explain how these methods of training are applied to the pre-season training programme given and whether they are appropriate.

TRAINING PROGRAMME Netball pre season TRAINING PROGRAMME NB: It is expected there would be an appropriate warm-up and cool-down associated with each training session.

MONDAY TUESDAY

WED THURS FRI SAT SUN

Leg Press

Hamstring Curl

Calf Raises

Squats

Knee Raises

All exercises to be 3 sets of 12 reps with 1 min rest between sets.

Ab Work using Fitballs

15 x 50m at 100%

1 min rest between reps

20 x 10m at 100%

1 min rest between reps

4 x 800m at 85 to 80% MHR

Work:Rest 1:2

6 x 400m at 90 to 95% MHR

Work:Rest

1:3

Upright rows

Press Up

Lat pull downs

Bent over raises

Bicep curls

Shoulder press

Tricep extensions

All exercises to be 3 sets of 12 reps.

1 min rest between sets

Tuck jumps 2 x 8 Hops 2 x 6 (each leg)

Zigzag jumps 2 x 6

Bounds 2 x 8

Squat jumps 2 x 4

Depth jumps 2 x 4

15 x 50m 15 100%

1 min rest between reps

20 x 10m at 100%

1 min rest between reps

Passing/catching grills

Team tactics

Grids

Practice

game

1 hour run

70% THR

20 minutes aqua jog

2km swim

TRAINING PROGRAMMES

Explain in detail why these methods of training are, or are not, appropriate/effective for the Netball player. Provide evidence to support your answers.

TRAINING PROGRAMMES

Describe each of the principles of training listed in Table 2.

Explain how each principle of training is applied in this programme.

Explain in detail why this principle of training would or would not be effective/appropriate when applied in the Netball training programme. Provide evidence to support your answers